Friday, August 4, 2017

CrossFit No Quarter – WOD

Excuses will always be there for you, Opportunity won’t.

Warm-up

Warm-up (No Measure)

Row 400m

PVC passes

10 High hang power cleans

10 Hang power cleans

10 OHS

Partner seated straddle

Wall squat stretch

3 Rounds:

8 squat jumps

5 hand release push-ups

2 broad jumps

Strength

Front Squat (6×6@80)

Every 2min

Metcon

Metcon (Time)

100 wallballs 20/14

50 hang power cleans 95/65 (135/95)
9min CAP

RAMP UP:

75 Air squats

50 SDLHP

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